Training Archive: SwisscheeseIn the 7 days ending 2007-05-06:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday May 6 | ||
| 100% trails and roads 32:00 [1]6 km (5:20 / km) | |
| shoes: VJ Panther dobbs 2007 | ||
| Warm up for the Relay. | ||
| Orienteering race 40:00 [5]7.5 km (5:20 / km) +110m 4:58 / km | |
| slept:7.0 shoes: VJ Panther dobbs 2007 | ||
| FinnSpring relay on the same map as the classical distance the day before.
I was running the 2nd leg of 4. I could start in a group of runners 1.5 min behind the leader. I managed to start quite fast feeling hungry to attack. Soon I was in the lead, but than lost for a couple of controls my concentration until Simo-Pekka Fincke from VeVes second team(!) caught up to me... it woke me up and I ended the race quite well. I arrived 1st in the finish, and close behind was SP Fincke... so VeVe was leading with its two teams! VeVe 1 managed to stay in the lead until the end :-)! SP had the fastest time of the day, and I the 2nd fastest, loosing 40seconds (but we had quite beneficial forkings). VeVe 2 finished 8th... we seem to be ready for the Jukola! | ||
| C • Congrats + Aubry's request 3 | ||
| 100% trails and roads 50:00 [2]10.5 km (4:46 / km) +110m 4:31 / km | |
| ahr:125 | ||
| Evening chill out jog with Tuomas. The further we ran, the better we felt. I am quite happy how well I survived this week of good training. | ||
Saturday May 5 | ||
| Event: FinnSpring | ||
| 25% off road, 75% road 30:00 [1]4.5 km (6:40 / km) | |
| shoes: VJ Panther dobbs 2007 | ||
| Warm up for the race. | ||
| Orienteering race 1:28:00 [5]***** 14.5 km (6:04 / km) +180m 5:43 / km | |
| 34c slept:7.0 shoes: VJ Panther dobbs 2007 | ||
| FinnSpring in Turku on the map "Parmaharju".
My goal was to start quickly and than run the whole race with full control. At the 2nd control, after 13min in the race I was still 2nd. But than I tried running too hard not focusing enough on my orienteering and did a stupid 1.5min mistake to the 3rd control... annoyed at the mistake, I ran like a headless chicken to the 4th control and lost again 1.5min not checking where I was running and getting lost. After this my overflow of energy was finished, so I managed to run a long time without big mistakes, but still doing here and there extra length to the course not being focused enough on clean orienteering. Approaching the 25th control I had the poor idea to grab out my gu gel... I taped it so well to my pants that I had to fumble a long time until I got it... and by this time I was lost in the area of the control and lost 2.5 minutes relocating. Quintessence: I didn't have control over my race, being often not concentrated enough. This means I missed my goal. The positive thing is, that my splits show that often I had the right pace (11/34 controls I had the fastest or 2nd fastest split)... so I just need to train more at full speed in finnish terrain to reach 34/34 :-). I finished 9th, 6:38 behind the winner Johan Bäckman, who had a very good run except the 1st control which he missed 1 minute. | ||
| C • GU 3 | ||
Friday May 4 | ||
| Orienteering 50:00 [1]6 km (8:20 / km) +120m 7:35 / km | |
| ahr:122 slept:5.5 shoes: VJ Lop | ||
| Partner O training with Janne close to Turku on "Paappala". We took it quite easy because tomorrow we are racing a 90 minute race (FinnSpring). | ||
Thursday May 3 | ||
| Orienteering 1:40:00 [1]11 km (9:05 / km) +180m 8:24 / km | |
| ahr:120 slept:8.0 shoes: VJ Lop | ||
| Orienteering training searching for the control stands from the Jukola in 1991 on the map Lakeaharju, close to Lappajärvi and Vimpeli. The map is on the side of a ancient crater made by a meteorite. Really nice terrain... especially when the runnability was good... but with my tired legs I had troubles keeping the flow in the parts with bad runnability. | ||
| Bike or Hometrainer 10:00 [1] | |
| Travelled to Turku in the afternoon where we did our evening training on the indoor track.
Warm up on the indoor bike. | ||
| 100% trails and roads 10:00 [1]2 km (5:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Warm up and cool down on the track. | ||
| Running school 30:00 [1]1.5 km (20:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Secret Finnish running drills. Janne and Tuomas showed me the exercises they usually do... I must say I am still in stone age with my exercises I usually do! | ||
| Strength workout, body we 20:00 [1] | |
| Finnish core strength led by Tuomas. | ||
Wednesday May 2 | ||
| Orienteering 1:28:00 [1]11 km (8:00 / km) +100m 7:39 / km | |
| slept:8.0 shoes: VJ Lop | ||
| Orienteering training on the map "Lammasvuori".
First we did a 2km line-O loop in the most technical part of the map. We wore the gps to check afterwards how precise we were running. Afterwards we did a normal course. | ||
| 100% trails and roads 20:00 [1]3 km (6:40 / km) +80m 5:53 / km | |
| shoes: VJ Intergrator 5 | ||
| In the evening we ran a cross O training. First we ran 1km on the road followed by a 2km course in a pretty technical terrain.
Afterwards I added 4x1km on the road as a desert. Warm up and cool down section. | ||
| 100% trails and roads 23:00 [5]7.1 km (3:14 / km) +80m 3:04 / km | |
| ahr:165 shoes: VJ Intergrator 5 | ||
| Cross-O
2x 1km before the orienteering part and 4x 1km at the end of the training (1min30sec rest). The distance was a little over 1km on a not quite flat dirt road. | ||
| Orienteering 34:00 [4]4.9 km (6:56 / km) +170m 5:55 / km | |
| ahr:162 shoes: VJ Intergrator 5 | ||
| Cross-O
2x2.5 km loop on the map "Isokyrö". Perfect map to do such training. Very technical, intricate relief but still very defined... so that when you run fast and you are concentrated you actually still see everything. Great training!! | ||
Tuesday May 1 | ||
| Orienteering 45:00 [2]6.4 km (7:02 / km) +45m 6:48 / km | |
| slept:9.0 shoes: VJ Lop | ||
| Travelled to Lapua, where the Jukola will be held this year. Trained on the map "Isoluoma" which is just on the other side of the road of the Jukola map... nice foretaste. The terrain is very promising!
No mistakes but took it easy. | ||
| Orienteering 50:00 [2]6.7 km (7:28 / km) +50m 7:12 / km | |
| shoes: VJ Intergrator 5 | ||
| Night training in Virpimäki. Awesome terrain, typical Finnish terrain in the very enjoyable way... good runnability, clear features, lots of moss and bare rocks. This is why it was used in the past for Finnish night champs. | ||
| 100% trails and roads 25:00 [1]5 km (5:00 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Between the 2 O-trainings I did some secret russian running drills and some strength.
Warm up and cool down. | ||
| Running school 22:00 [1]1.5 km (14:40 / km) | |
| shoes: Saucony Trigon 4.2 Ride | ||
| Secret russian running drills. | ||
| Strength workout, body we 37:00 [1] | |
| Core strength with emphasize on the legs (10x10 one legged squads) | ||
Monday Apr 30 | ||
| 50% off trails, 50% road 50:00 [1]8.5 km (5:53 / km) +150m 5:24 / km | |
| slept:8.0 shoes: Saucony Tangent | ||
| Travelled over night from Stockholm to Helsinki on the famous "Tiomila boat", than drove to Jyväskylä to Sanna and Jannes place. Went on a jog on the "polku" trail in Jyväskylä. I will spend a week in Finland training in the Jukola terrain (Lapua) and in Turku. | ||
| C • "polku" trail ? 8 | ||